WOD: 19.4
For Total Time
3 ROUNDS
10 Snatches (95/65)
12 Bar-Facing Burpees
-REQUIRED 3 M REST-
3 ROUNDS
10 Bar Muscle-Ups
12 Bar-Facing Burpees
19.4 is here! If you look at this and think ‘I cannot do Bar MUs’ there is a scaled version with pull-ups. I will be briefing the WOD at 9:00 am. We will talk through the movements, standards and tips/tricks for the WOD. We will also talk about the scaled version, as well as another comeback for our CFWR ‘scale to the scale.’ Here is a rough outline of our schedule so that we can stay on task and get this accomplished as close to 10:00 am as possible! If you want to get a head start on all of this, click here to read all of the movements standards and rules.
9:00-9:15 am : WOD Brief
9:15-9:25: Heat 1 Warm-Up/Set-Up
9:25-9:40 Heat 1
9:40-9:50 Heat 2 Warm-Up/Set-Up
9:50-10:05 Heat 2
Aaaaaand, we have a birthday today! Yikes, we are going to be busy. Mike Ostman has the pleasure of having a Dave Castro programmed birthday WOD. Don’t know how he managed that…
Don’t forget! Afterwards, we will be providing coffee and muffins! Stay to eat, chat and have a great time with everyone.
